Parmesan Crusted Flounder

Servings 4 servings


  • Olive oil
  • 1 cup grated Parmesan cheese
  • 1 teaspoon dried basil
  • 1 teaspoon garlic powder
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 egg
  • 1 tablespoon milk
  • 4 flounder fillets or use another firm-fleshed white fish, 4-oz.


  • Preheat oven to 350 degrees.
  • Lightly coat a baking dish with olive oil. In a large zipper-topped plastic bag, combine next 5 ingredients (Parmesan through black pepper); seal bag and shake well to combine.
  • In a shallow bowl, beat together egg and milk. Dip each fillet in egg mixture then transfer to the zipper-topped plastic bag; seal and shake well to coat, shaking off excess; place on prepared baking dish.
  • Repeat this process with remaining fillets. Bake for 20 to 25 minutes or until fish flakes easily when tested with a fork.


LC SERVING SUGGESTION: A big bowl of broccoli slaw (use a ready-made mix and toss with mayo and a little rice vinegar); add sliced cucumber on the side.
SERVING SUGGESTION: Add a bowl of raw baby carrots on the side.
KOSHER: No changes necessary.
GLUTEN FREE: No changes necessary.
NUTRITION: per serving: 219 Calories; 9g Fat; 32g Protein; 2g Carbohydrate; trace Dietary Fiber; 124mg Cholesterol; 719mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 0 Non-Fat Milk; 1/2 Fat. Points: 5
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